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Rear delts will really come into place with any type of horizontal pulling. To get them a little more involved flare your elbows to the side with rowing lifts (barbell/db). My personal favorite is a snatched grip barbell row, pulled towards upper chest/collar bone with elbows flared. If I'm targeting the r. delts specifically I'll pull my shoulder blades together which will take a little bit away from the rest of the upper back.

Others... rear delt swings; same as the rear delt raise/bent over lat raises but use some body language and momentum to get the weight up -- use heavier weight for pretty high reps.

In a programming/ratio sense, keep upper body pulling volume about the same or a bit higher than pressing volume. Bang for your buck type stuff could involve flaring the elbows a bit more on the pulling. At the end of the training session add in 3-5 high repped sets of rear delt work 2-3 times a week.

Stuff like deads certainly do pull in the rear delts, but not the extent of training them directly or performing a lift (rows) with an emphasis on the rear delts/upper back. Snatches and cleans also will work them quite a bit, but if its a weak area, they will still need to be trained.

Never considered "snatch grip" before, good idea. And many thanks for the advice on ratios of one to the other.

Face pulls are the best thing i've ever done for my rear delts. I do a ton of them now and use a band for the most part. Maybe you should try another band or use gloves or whatever you need to do to use it. They flat out work! Find a way

On occasion i do a variation of rear raises, just sit on the end of a bench, lean forward chest over your knees, grab a db each hand and trust it up with elbows flared out, like a rear delt fly but with bent arms. Allowing one to handle more weight than and also gives the trapzorx a good beating.

On occasion i do a variation of rear raises, just sit on the end of a bench, lean forward chest over your knees, grab a db each hand and trust it up with elbows flared out, like a rear delt fly but with bent arms. Allowing one to handle more weight than and also gives the trapzorx a good beating.

Hope you got the picture =)

i do these by leaning on the decline bench, they hitt my lats pretty good!

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who,what,when,where,and why? I wish i had all the answers.

Face pulls are the best thing i've ever done for my rear delts. I do a ton of them now and use a band for the most part. Maybe you should try another band or use gloves or whatever you need to do to use it. They flat out work! Find a way

Finding a way, not always that simple...if I could, I would, trust me; and others on the forum would vouch for that

Quote:

Originally Posted by big_swede

On occasion i do a variation of rear raises, just sit on the end of a bench, lean forward chest over your knees, grab a db each hand and trust it up with elbows flared out, like a rear delt fly but with bent arms. Allowing one to handle more weight than and also gives the trapzorx a good beating.

Hope you got the picture =)

Thanks Swede. I have a bench now, so that may be easier than bending and holding position.